Rye grain vs Wheat germ: How Are They Different?

Rye grain and wheat germ belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare rye grain and wheat germ and help you learn more about their similarities and differences.

Rye grain

Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.

The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.

Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.

Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and Vitamin K.

Wheat germ

Wheat germ (Triticum aestivum) is a by-product of wheat milling and is derived from the inner part of the wheat kernel.

It is a good source of essential nutrients, including vitamins, minerals, antioxidants, and healthy fats. It is particularly high in vitamin E, folate, and minerals like zinc, magnesium, and phosphorus.

Wheat germ is also a good source of plant-based protein, making it a valuable food for vegetarians and vegans.

It is often used as an ingredient in breakfast cereals, granolas, and baked goods or as a topping for yogurt, oatmeal, and salads. It can also be added to smoothies and other drinks for an extra boost of nutrition.

Wheat germ is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains Vitamin E, and Vitamin K in a small amount.

Rye grain vs Wheat germ Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing rye grain vs wheat germ.

This comparison will start by comparing the caloric value of rye grain and wheat germ and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Rye grain vs Wheat germ Calories

Most calories in grains come from carbs.

Comparing rye grain vs wheat germ for weight loss, rye grain is slightly lower in calories, with 338 calories per 100 grams, compared to 360 calories per 100 grams of wheat germ.

However, both rye grain and wheat germ can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Rye grain vs Wheat germ Protein

Grains and most grain products, including rye grain and wheat germ, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Wheat germ offers around 56% more protein than rye grain.

Wheat germ has 23.2 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.

Rye grain vs Wheat germ Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in rye grain and wheat germ.

The total amount of carbohydrates is around 32% higher in rye grain than in wheat germ. It has 75.9 grams per 100 grams, compared to 51.8 grams in wheat germ.

That said, 100 grams of rye grain and wheat germ contains 1 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in rye grain and wheat germ.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 15.1 grams of fiber per 100 grams, rye grain is a better source of fiber than wheat germ which rye grain offers 13.2 grams per 100 gram portion.

Rye grain vs Wheat germ Fats

Like most other grains, rye grain and wheat germ are low in fat.

Fats in rye grain and wheat germ are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in rye grain and wheat germ:

• Rye grain: 1.6 grams per 100 grams
• Wheat germ: 9.7 per 100 grams

Speaking of saturated fats, rye grain is 88% lower in saturated fats.

Rye grain and wheat germ contain 0.2 grams and 1.7 grams of saturated fat per 100 grams, respectively.

Rye grain vs Wheat germ Vitamins Content

This section will discuss the vitamin content of rye grain and wheat germ.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Rye grain has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, wheat germ has a higher amount of vitamin A.

Rye grain and wheat germ contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.

The following table shows the exact amount of vitamins rye grain and wheat germ contain side by side, so you can easily compare them.

Rye grain vs Wheat germ Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the rye grain and wheat germ comparison focuses on their mineral content.

Rye grain is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than wheat germ.

Rye grain and wheat germ contain the same amount of fluoride.

Check out the table below to learn how rye grain and wheat germ compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between rye grain and wheat germ.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.